Category Archives for "Coach Nancy"

Let it RIP – Sizzlin Summer Slimdown 2020!

Guess What? It's Summer!

(Like, no kidding, Coach Nancy.)

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As your Coach I am loving the job I get to do each day. I work the most fabulous people around. My primary focus is to help each of you get better.

  • Get Healthier
  • Get Moving
  • Get Stronger
  • Get Leaner
  • Better Nutrition
  • Better Body Composition
  • Better Flexibility
  • Better Looking (We'll leave that one alone)

I know that if you become Healthier you Automagically become Happier, and the world needs a Whole Lot More Happy right now. 

Which brings me back to It Summer. Cr8 Fitness has always done S3 Sizzlin Summer Slimdown. With Covid hitting out country nothing has been normal, and we are rolling it out later than normal. Whatever. It's just about time we put as much normal into our life as possible. 

If you are anything like me, you probably know more people who have lost weight and gained it all back then those who have lost it and KEPT it off.

Why is that?

It's simple really; dieting works, until you don't diet anymore. If you go "off" your diet and go back to the way you were eating, you can't expect to keep it off. You know that, I know that, and yet we try to do it anyway. It's short term thinking, and it doesn't work.

Creating permanent change is not easy, but it IS possible.

Face it, we don't like change, we don't want to change, and dad gum (strong language alert) you can't MAKE me change! 

You're right. I can't.

But YOU can adopt new habits and practice new skills that lead you to change, pretty much automagically. 

Here's How:

Sizzlin Summer Slimdown is:

  1. A Six Week program designed to help you lose weight and body fat. 
  2. Habit based so you can keep off the weight.
  3. Done with a group of like minded peeps that want to lose weight too.
  4. Has the support of a fantastic, amazing, really wonderful, super, awesome coach (seriously? - editor)
  5. Uses a score sheet to allow you to keep track of your daily progress
  6. Daily lessons to keep you focused.

Ok, let's do a little whining:

"But It's Summer Coach Nancy...... I have so many day trips planned and company is coming over for a picnic outside and my nephew has a birthday party and there is a graduation celebration I need to attend and I usually have a few drinks on the weekend and I tend to grill more and my family likes......... (that's a run on sentence that you have to say all in one breath - practice, you'll get it)

If you want to sign up for S3 - sign up for S3. If all those things are really going to prevent you from tackling the program, don't sign up. 

I was talking to Coach Dean this morning, He and I would like to get more focused. We both want to drop a few pounds. We know we need support. And we definitely need a plan. I need it SIMPLE. 

S3 IS Simple, which means...

S3 is Perfect for Us, which means...

​Just Maybe it'll be Perfect for You Too. 

There is a Perfectly Simple Way to Find Out.

Simply Sign Up! (pretty subtle, huh?)

Here's What You Need To Know

- Signup starts today and ends Sunday, July 19th.

- S3 2020 runs for 6 weeks. Monday July 20th through Sunday August 30th

- Initial InBody Scan is due by Tuesday, July 21

- Final InBody Scan is due by Friday, August 28

- There will be One Grand Prize: 25% of the registration pool for the highest percentage of body fat lost, and we are also donating 25% to local businesses impacted by the Covid-19 pandemic.

- When you sign up you will receive a welcome email that will have your downloadable, printable scoresheet. You will need one scorecard for each week (there are two to each page, so print 3 total copies). All the habits will be right on the scoresheet, so you will have plenty of time to prepare.

- We will focus on one habit per week, and build on all the habits from the previous week.

- Your daily lessons will be delivered through MyCoach.

- We'll have a Facebook Group setup for those of you who would like a place to hang out, swap recipes ideas and get some great support. P.S. No whining about the Facebook thing, we already had the whining section above.

Who Is S3 2020 For? Do I have to be a training client to sign up?

Nope! (see, that was simple)

You don't have much time to sign up so just do it right now.

Remember S3 is habit based, You use your own meal plans and foods to suit your tastes and style.  Your first week of lessons also covers meal planning from A - Z, and even includes our Super Simple Meal Plan. The beauty is that the whole program teaches you how to eat, not just what to eat. And If you need more help you can subscribe to Cr8 Your Plate for meal planning and grocery lists each and every month.

We're getting this show on the road very quickly. Don't think about it, don't hem and haw, if you want to join in on S3 -  Sign Up Now for Only $37 by Filling Out The Form Below! 

Golden Thumbs UP!

A month ago we were all giving each other Golden Thumbs Up on Zoom. I discovered them about a week before the government let NH gyms open back up. Some would say I discovered them too late while others were hoping I didn't find the "Reactions" button on Zoom. When you can't give high fives the Reaction button with clapping hands or the Golden Thumbs Up worked. 

I am excited that almost 85% of the Cr8 peeps have kept up their training on a consistent basis either on Zoom or in the gym. (We have more doing their training using the Cr8  Fitness Virtual Training Studio. It has been challenging to track attendance there.) 85% is far above the average. I already knew our crew was above average, I don't want you to forget it though. 

For the few that need a gentle nudge to get moving again or for those that have let Covid 19 become a reason to eat more watch this quick video. This virus smacked us all up side the head. It was a drastic change in lifestyle forced on us quickly. Our best defense is to stay on top of all we can control. 

Exercise Smart, Eat Well, Enjoy life! That's the Cr8 Fitness way. 

Coach Nancy

12 Years and Counting

In May Cr8 Fitness celebrated our 12th anniversary since opening. At that point we were all training on Zoom or doing a recorded version. We celebrated with Burpees and yet there is so much more to celebrate. Its not just about Dean and I owning Cr8 Fitness and having a fitness family to work with. The faces that go with each of our Cr8 Fitness family members have a story to tell too. 


Joined Cr8 Fitness a few weeks after opening. (We were Get Fit NH at that time) He remembers training out in the yard for the summer and seeing the gym building being built. He's made an appearance at just about every hour possible so many of you know Brian. He has left his mark in the gym and we love him for it. 


Brian



An encourager through and through. She is now training at 7:30am outside. "Its like the good ole times minus the chickens." Donna started training with Dean as her coach, and now I have the privilege of that job.


Donna


Has trained with us since day one. He's well known for his persistence. Last year he set a goal for himself to ski a million meters. I'm not sure how but it wasn't long before we were all skiing to reach a million meters. He's famous for making mighty smoked ribs for his peeps. (by the way 6:15 is asking for a breakfast to enjoy them) He gently pushes those around him to train hard and yet I've never seen him without a smile.


Dan

Since we didn't get to celebrate with them in May, I asked each of them to let me know what their favorite training times were or a list of some of their favorite exercises. We're all enjoying the celebration now. I'm sure you remember the recent round of Tabata? That was a favorite of Brians. Donna enjoys games so we've played cards and will soon enjoy Teaming with Toys. Dan....... Well we'll just have to hold you in suspense.

Soon others will join them in reaching a status of training with us for 12 years. Gretchen, Amy, and Mark are right around that corner.

Thank you from the bottom of my heart for being in my fitness family. The Cr8 Family is kind of special don't you think?

Coach Nancy

I Challenge You to Try a New Veggie

As a kid I didn't eat many veggies. I always had a reason, most of them had to do with color. Yes, to my embarrassment, I often turned my nose up at a food because I didn't like the color of it. While I love the color purple and red, I didn't think you should eat a vegetable grown underground that was any color but orange. Which means I didn't try beets, turnip, rutabaga, parsnips, radish until I was an adult. Sadly I didn't even consider where potatoes came from since french fries didn't remind me of a veggie in any way.

Here is what I like to do now, I like to introduce those I know to try a new food. I've tried many new foods, new ways to prepare them, or new recipes to find that I love them. I've tried a few that I didn't. I wouldn't know unless I tried. 

I've heard it often that you should give everything a try once. (at least when it comes to foods). While I was as stubborn kid, I don't want to classify myself as a stubborn adult. 

Delicious Roasted Turnip- Even a Kid will Eat

  • 2-3 turnip, peeled and cut into bite size pieces
  • 2 Tablespoons olive oil
  • salt and pepper

Place the cut turnip on a pan, drizzle with olive oil. Salt and pepper to taste. Bake in a 400 degree oven for 30-45 minutes. (could be longer if you cut your pieces large) Simple but sooooo soooo sooo good. 

Here is my challenge. Send me proof that you tried some new food this week. It could be a food you like but prepared in a new way. I always love new recipes that you've tried for me. Take me up on my challenge. Hit comment below to show me proof. 

To Your Best Health,

Coach Nancy

As a side note. I cut up the turnip and Coach Dean cooked them up for me. He makes dinner each night so every once in a while I help out. 

You’ve Been Challenged

The last few weeks have brought many changes into Cr8 Fitness. You've taken them all in stride. New cleaning regimes, new patterns to walk inside the gym, personalized cells to train in, and new training times to work with. In fact you've excelled at Making It Happen so much so that the crew at 5am thought you could handle a challenge. Wednesday is the day for the challenge so that it doesn't interfere with your training. The length of the challenge is just about  the same as your training so I think many of you can give it a go. 

Who's in for this Challenge?

Coach Nancy

P.S. I believe a challenge by other training times to 'help' the 5am peeps might be in order. 🙂


Chocolate Peanut Butter Breakfast

Woot woot for craziness and fast times. While this pandemic has many of us stressed, not all bad stuff is going on. Since my schedule has changed, I've come up with this recipe. It fits into my new work schedule wonderfully. When I let my daughter have a spoonful, she said, "Wow, that's actually good." Coming from a teenager, I felt that was high praise. Make this recipe, try a spoonful and let me know what you think.

Chocolate Peanut Butter Breakfast

  • 1 Tablespoon chia seeds
  • 2 Tablespoons oatmeal
  • 1 scoop Rocky Road UMP protein from Beverly International. (I bet other flavors would taste good too)
  • 1 Tablespoon PB Fit (Its a powdered peanut butter, you could use the real stuff too) 
  • Enough water to make bring it to pudding consistency once you stir things up

I stir all of these things together and gobble it up. I know it would keep in the fridge overnight if you made it ahead of time. 

I'm going to stay looking on the bright side of life. I've heard all the excuses on why you aren't eating healthy right now. Let's change that. 

To your best health,

Coach Nancy

Life – Calamity or Calm?

I'm on my deck soaking in the sounds of a peaceful waterfall while yards from me, my house of over 30 years is being torn down. Calamity or Calm? I'm choosing calm for many reasons. 

I've got encouraging peeps surrounding me. I snapped a picture of the house as it was being demolished and sent it off to a training group in the morning through a texts. Instantly there was music on my phone as replies to my picture poured in. 

Friends, you gotta love them. While I am not sure what the future holds. It could be ice cream, or a pool, or tennis courts, or a greenhouse.  I am sitting outside listening to a relaxing waterfall as the house falls down. 

Thank you for being peeps I can count on in any situation.

Coach Nancy



Don’t Quit on Fitness

It has become very clear to me, especially over the past 8 weeks, that the traditional fitness model is not what we think it is. If it was so good, why are so many people struggling to figure out how to exercise.

Here is what I have seen from talking to other gym owners over the past few weeks...

  • Walking is the only cardio most are doing
  • Coaches struggle to strength train without weights
  • There is zero thought towards flexibility and mobility
  • People are feeling alone in their pursuit of health
  • Minimal talk about recovery
  • Some have opted to put all their training on hold until life returns to normal

That fitness model is not working.

If it was, people would not be struggling trying to figure out how to exercise.

What is apparent these days is that people, need people. The family at Cr8 Fitness is valuable to each part of our being: mind, body and soul.

NO SURPRISE with Me.

Here is an example of the types of things the Cr8 Family peeps tell me. I hear this expressed a lot which makes me believe the traditional model is losing a lot of people. People are losing out on overall health when it should be top on our list during this time.

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“I feel so much better after doing it. Even on a Friday after working all week, I know I will feel better after training plus I like seeing all of you. I like it when its live.” (as in training on Zoom live) – Lindsey

“I keep coming because I need to release all my frustration and the laughter I have is the best thing for me. I love my gym buddies” – Jeannie

“No matter what group I train with the people are always great. It’s great to be in this gym, even this gym (the Zoom training gym). Its great for stress. I am always happy to get it done and I always feel better at the end day getting the exercise in.” - Lucille

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If traditional fitness is not working for you, I would enjoy helping you. Here are 2 ways we can get teamed up to get started.

1. Join the Cr8 Fitness Family < == Don’t wait for things to get back to normal.

2. Email me (nancy@cr8fitness.com) < == And let’s see what's working and what's not.

I am proud of the Cr8 Fitness Family. I’ll take you guys anywhere. Thank you. Thank you for being different. You are special. You are the kind of people who understand how important it is to keep showing up, training and taking care of yourself. In doing that you’ve helped others to do the same. Let’s keep on spreading the love.  

Whatever You do.... Don't Quit on Fitness. It's YOUR BEST MEDICAL INSURANCE.

Look forward to hearing from you

Have a great weekend,

Coach Nancy

I am confident that we will be opening soon. Our Cr8 Family has been wonderful and you are so amazing. You've supported us beyond what this pandemic has brought. Keep Making It Happen.

Caribbean Mango Smoothie

Staying At Home doesn't mean we have to keep our mind at home. The other day on Zoom training, Karen from the 6pm, used a back drop of a beautiful waterfall. It made me think of a Hawaiian vacation that someday I am going to take. And then I thought of this smoothie, yum. I can bring the tropics to me inside in May in New Hampshire. Give it a try, let me know where this smoothie brings you to mentally. If you have a favorite recipe whether it is a smoothie recipe or for a dinner or snack that brings you to another location through flavor, send it to me.

Caribbean Mango Smoothie

  • 1 cup mango
  • ½ banana
  • 8-10 ounces of water
  • 1 Tablespoon lime juice
  • Dash of cayenne
  • 1 scoop Vanilla UMP or SFH

Blend all ingredients and enjoy. I use frozen fruit so that it chills the shake too. You can add ice cubes too. Add a small tropical umbrella and voila you're transported to a whole new world.

Enjoy good food,

Coach Nancy

Remember if you are running low on protein powder or you've never tried UMP or SFH, I can help through Cr8 Take Out. 🙂

The Brady Bunch, Hollywood Squares, and the Waltons all in one place

For the last month or so we've all been "Staying at Home". And yet meeting together on Zoom is working for our training but also for us. Everytime I start a training time, I have all these happy faces looking at me and the show 'The Brady Bunch' comes quickly to mind. Usually somewhere in the conversation with all the laughter and back and forth chatter I am reminded of the silly game show 'Hollywood Squares'. The sweetest time of all is after training when we bring it back into the Middle. (middle being what we called it as we gathered together in the middle of the training gym) The 'Waltons' were a family that as they ended their day they would individually shout out goodnights to each one. As we end our time as a family each training hour, we shout out goodbyes. Thank you for bringing good memories back to my mind. Thank you even more for making great memories as a family.

Enjoy your day today and each day with family and friends. As soon as we can I'd like to get together. We're preparing for that already.​

Until then, lets make the most of each day and Make It Happen!

Coach Nancy



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